09.14.2020

Warm Up
2 sets

Turkish Get Up x 2-3 reps per side
Single leg DL x 8 each side
Goblet squats x 10- slow to fast

Mobility     https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog to plank x 5
2. Down dog single leg reach (scorpion)  x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side

Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 


https://youtu.be/3jO3N3Rlup0
how to stop swinging- snatch and clean pulls



Strength
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load   50%, 55%, 60%, 60%
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch - build from 60%WOD"Slam Dunk"AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch  95/65  75/55    RX+ 115/85
*After every set perform 10 Slam Balls